Pull-up with extra weight 3 x 2 reps

Weighted strict pull up
2x8
2x6
2x4

Sumo deadlift 6rm

With a partner (relay style)
10 rounds for time (5/person)
10 Alt DB hang clean@22,15/15kg
10/8 Cal row
10 push up
One person completes a full round then switch!
Timecap : 15 mins

Rest 3 mins

With a partner (relay style)
10 rounds for time (5/person)
8 single arm DB thruster
8/6 cal row
8 burpee
One person completes a full round then switch!
Timecap : 20 mins

Front squat 2x5

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

Military Bech Press 5 x 3 reps

A, Strength: 3-4 sets
-Landmine Side-to-Side Lateral Squat x 6/6
-Box Reverse Hip Extension x10-15
Rest 1-2 mins

B, AMRAP 10
10 m Walking Lunges
3 Box Jump @50/60
5 DB Hang Squat Clean @2x15/10 kg

C, Tabata:
Copenhagen Plank

Every 3 min x 12 sets:
A. 30/25 cal row, ski or bike
B. 30 KB goblet reverse lunges 24/16 kg
C. 20 push ups + 40 sit ups

Rotate stations for total 4 sets per each.

A: Broad jumps 6x3
B: Hang Power clean 3-2-1-1-1-1-1
C: Deadlift 3x5
D: Bench Press 3x10
E: SA DB rows 3set/arm
F: SA Cable Shoulder flys 3set